How to do the Resistance Band Floor Pullover
- Lie on your back, knees bent, band anchored low behind your head.
- Hold a handle in each hand with your arms extended overhead.
- Sweep the handles down toward your thighs, keeping a gentle bend in your elbows.
- Return the handles to the starting position above your head slowly.
Full technique — 7 steps
- Anchor the band low behind you and lie on your back on the floor with the anchor beyond your head.
- Bend your knees and set your feet flat on the floor.
- Hold a handle in each hand with arms extended overhead and the band under tension.
- Keep a slight bend in your elbows and set your shoulders down away from your ears.
- Sweep both handles over your body in an arc by driving your upper arms toward your hips.
- Finish with your hands near your thighs without bending your elbows further.
- Return along the same arc until your arms are overhead and lats fully lengthened.
Common mistakes
- Bending elbows into a pressdown
- Letting ribs flare hard
- Stopping short of overhead stretch
- Letting the band snap arms back
- Lying too close to the anchor
Form cues
- Slight elbow bend
- Drive arms toward hips
- Let lats stretch overhead
- Keep ribs down
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Pullover Harder
Dumbbells
- Dumbbell Floor Pullover Same level
Cable machine
- Cable Pullover Harder
- Lying Cable Pullover Harder
Machine
- Ski Erg Straight Arm Pulldown Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Resistance Band Floor Pullover
- Harder Dumbbell Pullover
- Harder Cross Bench Dumbbell Pullover
Quick answers
What muscles does the Resistance Band Floor Pullover work?
Primary: Lats 8/10, Mid chest 7/10. Also works: Teres major 6/10, Triceps 4/10, Serratus anterior 4/10, Rear delts 3/10.
When should I do the Resistance Band Floor Pullover in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.
How many sets and reps of the Resistance Band Floor Pullover?
Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Resistance Band Floor Pullover?
Kettlebell: Kettlebell Pullover. Dumbbells: Dumbbell Floor Pullover. Cable machine: Cable Pullover, Lying Cable Pullover. Machine: Ski Erg Straight Arm Pulldown.
What is a harder version of the Resistance Band Floor Pullover?
Dumbbell Pullover (Beginner), Cross Bench Dumbbell Pullover (Intermediate).
